Top 10 Full Body Workouts for Beginners That You Can Do at Home

Are you a busy professional struggling to find time for the gym? Do you feel intimidated by complex gym equipment or crowded spaces? Or perhaps you're looking for a way to kickstart your fitness journey from the comfort of your home? If so, you're in the right place. Here, we present 10 effective full-body workouts specifically designed for beginners that require minimal space and no fancy equipment.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment or optional light dumbbells (5-10 lbs)
• Difficulty: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
2. Leg Swings: 1 minute (30 seconds per leg)
3. Bodyweight Squats: 2 sets of 10 reps, 30 seconds rest
4. High Knees: 30 seconds

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1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Use a chair for support if needed.

2. Push-Ups (Knee or Standard)

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Maintain a straight line from head to heels/knees.
• Modification: Perform on your knees for an easier version.

3. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold onto a wall for balance.

4. Plank

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees.

5. Reverse Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back far enough to keep your front knee over your ankle.
• Modification: Reduce the range of motion.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and maintain a steady pace.
• Modification: Slow down the movement.

7. Standing Overhead Press (with Light Dumbbells)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press weights directly overhead without arching your back.
• Modification: Perform without weights.

8. Side Lunges

• Reps: 8 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heel.
• Modification: Reduce the depth of the lunge.

9. Bicycle Crunches

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the ground.
• Modification: Perform with feet on the floor.

10. Wall Sit

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall and thighs parallel to the ground.
• Modification: Reduce the hold time.

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Cool-Down (3-5 Minutes)

1. Standing Forward Bend: 30 seconds
2. Child's Pose: 1 minute
3. Seated Hamstring Stretch: 30 seconds per leg
4. Cat-Cow Stretch: 1 minute

Complete in: 30-40 minutes

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|----------------------|------|------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 8-10 reps | 3 | 45 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Plank | 20-30 seconds | 3 | 30 seconds | | Reverse Lunges | 10 reps per leg | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Standing Overhead Press | 10 reps | 3 | 45 seconds | | Side Lunges | 8 reps per side | 3 | 45 seconds | | Bicycle Crunches | 12 reps per side | 3 | 30 seconds | | Wall Sit | 20-30 seconds | 3 | 30 seconds |

Conclusion

These 10 full-body workouts for beginners can be easily done at home, requiring no equipment or just light dumbbells. They are designed to fit into your busy schedule while still delivering effective results. Aim to complete this routine 3 times per week with rest days in between. As you build strength and confidence, consider progressing to more advanced versions of each exercise.

Ready to take your fitness journey to the next level? If you need personalized guidance and real-time feedback, consider signing up for live 1-on-1 video training sessions with certified trainers at HipTrain.